Best Diet To Lose Weight Fast: A Must Read for Obese People

I’m going to show you how to lose 5 kg in a week. Physiologically, anyone can do it. However, this method is only possible in the first week of the diet.

Losing weight is easy.

When the amount of energy used is greater than the amount of energy consumed, the body uses the stored energy and loses weight. This is the basic principle of weight loss. As the weight loss method I recommend without harm to health and mind, you can lose about 0.5 kg of weight in a week by setting the daily calorie deficit to about 500 kcal. In other words, you can lose 2 kg in 4 weeks this way.

If you are in a position to focus on exercise and diet, you can lose weight faster. Then, the daily calorie deficit can be about 1000 kcal. It can take a week to lose about 1 kg of weight. In 4 weeks, you can lose 4 kg of weight.

Can we lose weight faster?

If you look at various media such as TV or advertisements, you can see that some people lose 10 kg in a week. Is that really an exaggeration? In conclusion, it is physiologically possible. It varies from person to person, but in the first week of the diet, you lose 2-5 kg ​​of weight, and in the fourth week, you can actually lose 10 kg. But what’s really important here is that the weight you lose may not actually be the fat loss. The reason for the large weight change in the first week of the diet may be that you are underweight as the amount of carbohydrates and water in your body decreases, not because you are losing fat.

When we go on a diet to lose weight and do high-intensity exercise, our body, which is deprived of carbohydrates, relies on the body’s existing reserves for energy. This scale consists of fat and carbohydrates. It is stored in the form of glycogen, especially in the liver and muscles. It quickly burns out most of the carbs, so you’ll use them all up within a few days. When you adjust your diet and do high-intensity exercise in the first week of your diet, you are using up carbohydrates stored in your liver and muscles. This results in a rapid weight change due to the loss of water. 1 g of glycogen is stored with 3 g of water. So, if we use carbohydrates due to diet, the amount of water storage space is reduced, resulting in rapid weight change. It is not difficult to lose 5 kg in a week if you control the moisture along with the carbohydrate deficiency.

This method reduces body water content rather than fat loss, so I do not recommend it. In particular, since more than 70% of muscle is water, a lack of water can cause muscle loss. Low carbs can trigger a process called gluconeogenesis in your body, which can lead to muscle loss. If your water intake goes back to normal and you eat carbohydrates, you can get back to your original weight in no time. In other words, there will be the yo-yo effect, the biggest failure factor in weight loss. The weight loss you want will be fat loss, not water loss.

How to lose weight properly?

Maintaining a healthy weight or losing excess weight is the most important way to prevent and treat obesity. For every 1 kg/㎡ increase in body mass index, the risk of diabetes increases by 29%. However, if an obese person loses just 10% of their weight, they can reduce their risk of diabetes by 50%. In addition, even if you lose only 5-10% of your existing body weight, you will get the effect of reducing your blood pressure. Let’s look at effective weight loss methods to prevent and treat obesity.

Diet Adjustment

Diet is the most important factor in determining the success or failure of weight loss. If you reduce 500 kcal per day every day, you can lose 1 kg of weight in 2 weeks. When adjusting your diet, you should avoid raw food diets or ultra-low-calorie diets as they cause nutritional imbalance and harm your health. For healthy and effective weight loss, it is important to maintain a low-calorie diet that contains a wide range of nutrients. A low-calorie meal is to consume 800~1500 kcal per day, and a reduction of 500 kcal per day results in a weight loss of 0.5 kg per week. At this time, it is important to eat a balanced diet and drink plenty of water to prevent loss of muscle mass and decreased metabolism.

Exercise

Aerobic exercise, such as brisk walking, swimming, or biking, can help burn fat. Strength training such as weight training increases muscle mass and increases metabolism, which helps in weight loss.

Exercise should be performed for at least 20 minutes a day, 4 times a week, to be effective. Stretching before and after exercise is a must.

Pharmacotherapy

Even if you succeed in losing weight in a short time with the help of an obesity drug, you may experience the yo-yo effect if diet and exercise are not combined after stopping the drug. In addition, there is a possibility of side effects such as headache and constipation, so it is important to take medications as prescribed by a doctor if absolutely necessary, and to combine diet and exercise.

Surgery

Surgery is not applied except for extremely obese patients who are absolutely necessary. Please consult your doctor in this regard.

Best Diet To Lose Weight Fast

To lose about 1 kg of body fat, you must have a calorie deficit of about 7700 kcal. To lose about 1 kg in a week, your calorie deficit per day is 1000 kcal. This is called the largest number of missing calories without any health problems. If you try to lose 1000 kcal per day with diet alone, you may not only be mentally exhausted, but you may only experience weight change due to the aforementioned water loss. If you combine diet and exercise at the same time, you can easily reach 1000 kcal per day and lose body fat, not water.

I want you to not only focus on weight loss, but combine exercise and diet to increase the daily calorie loss rate and lose body fat rather than water loss.

Small efforts like using the stairs and eating healthy can all help you lose weight. How about starting today with daily habits to get rid of obesity?

In addition, I will tell you about the easiest way to lose weight consistently.

14/10 intermittent fasting

It is a known weight loss method through research results.[1] That is 14/10 intermittent fasting.

You’ve probably heard a lot about intermittent fasting. The most popular 16/8 intermittent fasting method involves fasting for 16 hours and eating two meals within 8 hours.

There are many people who find this method a little difficult because they have to skip one meal. So it’s hard to do it consistently. The 14/10 intermittent fasting method compensates for these shortcomings. Instead of fasting for 16 hours, you fast for 14 hours and eat all three meals during the remaining 10 hours. That’s right, it’s just controlling the time. In the study, after watching participants this way for three months, they lost about 3% of their body weight. Some of you might think that 3% is a really small decrease. This is not a small number. 3% in 3 months, 6% in 6 months, and 10% or more in 1 year. Abdominal fat was reduced by about 4%.

Fasting for 14 hours and eating three meals for 10 hours reduced calorie intake by 8%. It’s not just weight loss in three months. Abdominal fat was reduced and cholesterol levels were also reduced. People who had high blood pressure began to drop a little. More and more people are sleeping well. In addition, the results showed that fatigue was reduced. Even small adjustments to our meal times can give us good indicators for weight loss.

To reiterate, you eat three meals in 10 hours out of 24 hours. For example, if you eat at 6 in the morning, you must finish all your meals before 4 in the afternoon. If you start eating at 8 in the morning, you end up having dinner before 6 in the morning. If you eat breakfast a little later at 10 o’clock, you can finish dinner before 8 o’clock. Actually, it’s not really that difficult. With a little effort, you can do it easily. Of course, if you are very overweight, you might want to work harder on 16/8 intermittent fasting to lose weight quickly. However, there are a lot of people who have to go on a diet and are slightly overweight. In such a case, I think it is a way that we can easily adapt in our daily life.

One of the professors who did this study said: “During 14 hours of fasting, it seems that various organs are made to recover while resting, and rather to generate vitality.” 

As such, it is telling us that fasting for even 14 hours can help our body recover. However, this study appears to have some limitations. The subjects were mostly obese people. I don’t know if it will be effective for people who are not obese but weigh a little more than normal and want to lose weight. Those who are obese will definitely benefit from this method. You can do it easily because it is easier than you think.

What to do Next?

If you exercise along with diet control, you can stop worrying about obesity. As you all know, obesity is a scary disease. A steady combination of diet and exercise is the shortcut to getting rid of obesity.

By increasing muscle mass through strength training, you increase your metabolism, which can help you lose weight and prevent obesity. If you want to know in detail how to gain muscle, check out our article here.